“Stronger, Balanced, Energized: The Role of Protein for Women Over 40”

As women age, particularly around perimenopause and beyond, the body goes through natural hormone shifts that can impact energy, metabolism, muscle mass, mood, and overall health. These changes are completely normal, but they can leave women feeling sluggish, experiencing stronger cravings, or noticing changes in weight and muscle tone. At Functional Medicine Los Angeles, we help empower women with nutrition and lifestyle strategies that support these transitions with clarity and confidence.

One of the most effective ways to support these changes is protein. And no—it’s not just for bodybuilders or fitness enthusiasts. Protein plays a critical role in hormone balance, blood sugar stabilization, muscle preservation, and even stress resilience. By prioritizing protein, women over 40 can feel stronger, more energetic, and more in control of their health.

Why Protein Matters for Women Over 40

1. Supports Hormone Balance

As estrogen and progesterone levels decline with age, energy, mood, and metabolism can shift. Protein provides the amino acids necessary for hormone production, helping to maintain balance and alleviate common perimenopause symptoms, such as fatigue and irritability. This approach aligns with the personalized care offered through Functional Medicine Studio City, where hormone balance and nutritional support are core focuses.

2. Protects Muscle Mass

Muscle naturally declines with age—a condition known as sarcopenia—which can slow metabolism and reduce strength. Adequate protein intake helps preserve muscle mass, supports metabolic function, and improves overall physical resilience.

3. Stabilizes Blood Sugar

Blood sugar swings often increase cravings for sugar or carbohydrates. Protein slows digestion, keeps blood sugar levels more stable, and reduces energy crashes, helping women feel fuller for longer and more in control of their appetite.

4. Supports Thyroid and Adrenal Health

Protein provides essential amino acids needed for optimal thyroid and adrenal function. These glands influence energy, metabolism, stress response, and overall hormonal health—meaning protein can indirectly support energy and resilience during midlife transitions. This is especially important for women exploring functional medicine digestion in Los Angeles, where gut health, nutrient absorption, and hormone balance are closely interconnected.

How Much Protein Do Women Over 40 Need?

Functional medicine experts generally recommend aiming for ~30 grams of protein per meal, spread across breakfast, lunch, and dinner. Meeting this goal can:

1. Preserve lean muscle
2. Support metabolism and energy
3. Reduce cravings
4. Support thyroid and adrenal health

Tips to Hit Your Protein Goals

1. Include protein at every meal: Eggs, Greek yogurt, chicken, fish, tofu, tempeh, or cottage cheese are excellent sources.
2. Pair protein with fiber-rich vegetables: This combination enhances satiety, helps regulate blood sugar, and provides additional vitamins and minerals.
3. Consider convenient supplementation: Plant-based protein powders or collagen peptides can help meet daily requirements when meals are busy or on the go.
4. Distribute protein evenly: Avoid having most of your protein at one meal. Spread it throughout the day for maximum benefit.

Quick Takeaways

1. Protein is a simple yet powerful tool for women over 40 to support hormones, metabolism, and muscle health.
2. Aim for ~30 grams per mealto maintain balance and reduce cravings.
3. Supporting thyroid, adrenal, and blood sugar health is easier when protein is consistently included in your diet.

Extra Tips for a Protein-Powered Lifestyle

1. Start your day with a high-protein breakfast like a Greek yogurt parfait with nuts and berries.
2. Snack on boiled eggs, edamame, or cottage cheese to keep cravings at bay.
3. Include lean protein with lunch and dinner meals, paired with colorful vegetables for optimal nutrition.
4. Consider adding a light strength-training routine 2–3 times a week to maximize the muscle-preserving benefits of protein.

For women over 40, protein isn’t just food—it’s a strategic tool to support energy, muscle, metabolism, and hormonal balance. Prioritizing protein, pairing it with smart lifestyle choices, and focusing on nutrient-rich meals can help navigate perimenopause and beyond with confidence and vitality. Functional Medicine Los Angeles is committed to helping women embrace this stage of life with strength, nourishment, and optimal wellness.